WHAT IS THE PROPER WAY TO JOG?

Jogging is considered one of the most effective aerobic exercises and is invaluable for maintaining overall health. Jogging involves more attention to the proper techniques than most people realise. Lack of knowledge about the correct methods of jogging very often leads to injuries. In fact, any pain in the hips, back or legs indicates that you are jogging incorrectly.

Poor jogging technique may increase strain on the muscles and the body while at the same time reducing speed levels. This makes it important to pay attention to the proper way of jogging to maximise its benefits.

Jogging has many benefits. It helps burn calories, strengthens the cardiovascular system, prevents weight gain and keeps the individual healthy overall. Also, it’s fun and relieves stress.

Comfortable cotton clothing helps the pores breathe as opposed to synthetic wear which will make the jogger sweat. The shoes play the most important part. Specifically designed well-cushioned running shoes must be worn to provide good shock absorption capability. This will minimise the impact on the knees and other joints. At Sportsmart, we stock a variety of running apparel as well as a wide range of running shoes. Visit our stores to check out our range or visit our website.

Grass surfaces should be chosen over tarmac surfaces for jogging as grass provides much greater shock absorption. Tarmac is a hard surface and may result in impact to the knees and joints.

When jogging keep the back straight. The head and back should be aligned in a straight line. Keep the abdomen tight. Take care to land on mid-foot so the entire foot rolls from heals to toe. Keep your strides natural to feel comfortable and avoid taking long strides as this will make you tired fast. Keep your shoulders relaxed and keep the upper body pointing straight. Swing your arms to add intensity to the routine and avoid lifting your knees too high as this will avoid wasting energy and bouncing. Warm up with a brisk walk before jogging if you are a beginner.

WHAT ARE THE BENEFITS OF STATIONARY SPINNING BIKES?

There are many exercise and fitness options available which makes it difficult to find one that is effective for beginners. Spin bikes are a good option. Spinning involves riding a stationary bike in various standing or seated positions while increasing or decreasing the resistance level in order to create a vigorous workout. While spinning is commonly done in a group setting as part of a class, it can be just as easily done from the comfort of your own home with a personal stationary bike.

Like most stationary bikes, spinning bikes have the advantage of being indoors and unaffected by weather. That advantage means they are an option in winter as well as for people who live in colder climates. Additionally, if you decide to take a spinning class an instructor can be a motivating factor to help you achieve your fitness goals. Or if you choose to purchase a spinning bike for your home, you have the convenience of being able to work out on your own schedule in a place that is comfortable for you.

Unlike other workouts, getting started with a spin bike is something that nearly everyone can do. There is no need to worry about balance or staying upright on two wheels, it is even easier than riding a real bicycle. With a tension knob or level that can create a wide range of resistances, the bike can be set to suit levels from beginners to advanced.

Spinning bikes are built to have a greater resemblance to road bikes. This construction gives riders a wider variation of workout options compared to other stationary bikes. By being able to stand up and climb or lean forward and sprint, riders can isolate different muscle groups that are sometimes neglected when using a stationary bike.

A spinning bike also allows you to change the workout routine. Most road riders tend to follow similar paths, making for the same workout on a regular basis. By being able to change resistance and body position a rider on a spinning bike can prevent their workout from ever being the same.

The real purpose behind getting on a spin bike is to see results in your health and fitness. Cycling is a low impact workout that burns fat, builds lean muscle and improves cardiovascular function. Spinning also works muscles in the back, lower trunk and hips that aid stabilisation and help improve posture.

CHRISTMAS CATALOGUE OUT NOW!

Our Christmas catalogue is out now! We have put together our best savings so you can get the best deals this Christmas. With savings across all of our categories including footwear, clothing, fitness, tennis, golf, team sports plus heaps more!

You can check out our catalogue online by clicking here.

Visit your local Sportsmart store for great bargains and Shop Smarter this Christmas.

HOW TO TEACH JUNIORS BASKETBALL DEFENCE

Running and shooting in basketball is usually the first part of the game a young player understands. Coaching basketball defence to children as early as possible helps them see there’s more to putting the ball in the basket. It is also important to keep the other team from scoring.

Start by getting the team to see the importance of defence. As some senior players to demonstrate how defence works. The children will relate more to a demonstration and also try to follow older players from their club.

Do knee bending exercises. Many children play basketball standing straight up and you want them to get used to moving with knees bent so they are slightly crouched.

Bring in the defensive shuffle. Make it fun by having kids race each other when shuffling and seeing how low they can bend their knees and still move. Emphasise that feet are not hopping, they are sliding across the floor and turning on a pivot.

Start a simple drill. Have two lines of six each (or four lines of three each) across the floor from each other. Have players shuffle to the middle one at a time from each line, touch hands and shuffle back. Emphasise the side-to-side shuffle not the hop.

Introduce a more complicated shuffle drill that goes around the outside of half the court and crosses on a diagonal through the centre. This forces the players to change foot direction and stay in a defensive crouch.

Practice straight up defence under the hoop. It may seem this should be limited to the taller players who will be playing base and centre positions but every player should understand how to put hands straight up in the air and avoid touching the player with the ball.

SMART CARD MEMBERS VIP DAY TODAY!

We’re having a special VIP day for our Smart Card members and their families on Thursday 1st December for one day only across all stores!

With offers such as 25% off full priced footwear, full priced clothing, full priced tennis racquets, full priced 2011 cricket equipment plus heaps more you won’t want to miss out!

Click here to view our full range of offers.

Remember our Smart Card VIP day is for one day only and a great way to grab a bargain just in time for Christmas. Find out which Sportsmart store is near you and visit us today!  Trading hours for all stores have been extended to 7pm.

If you’re not a Smart Card member, you can sign up in store and still receive your discount.

SOCCER TRAINING FOR BEGINNERS

Soccer can be played at any age. When teaching the sport to anyone who is a beginner you must start with the basic skills and then slowly show how they are all put together to play the game. Soccer is a game of skill and fitness and can be challenging for beginners.

It is best to start training soccer players at an early age. As your feet are predominantly used in soccer, the sooner the training starts the better. It would be advised to start training soon after basic motor skills are mastered. As it is unnatural to use feet in such a skilled way, players who begin at an earlier age are able to excel at soccer sooner than their peers.

When training the focus should be on learning basic skills such as dribbling, passing and shooting. Dribbling the soccer ball should be practiced with both feet and while keeping your head up. The ball should remain as close at a step or two away at the most when running and always be under control.

Passing can be worked on by using the inside of the foot and passing the ball on the ground with smooth strokes. Start at a small distance and then begin to increase the distance. Shooting can be practiced by teaching the proper shot technique (knee over the ball, using the laces, striking through the ball) from a distance. Both feet should be used.

Beginner’s soccer conditioning should start with distance running. Running laps around a soccer field will get the body familiar with the size of the field and the distance the legs will be covering. Soccer is also a game of constant movement with sprinting elements. It is best advised for beginners to practice interval conditioning training. This type of training has players run or jog at one speed, then sprint a certain distance and then return to their original jogging pace.

Ball control can be practiced alone or with a partner. Beginners should start by mastering juggling the ball. Juggling refers to keeping the ball in the air by using different parts of your body and keeping the ball under control. Another way to practice ball control is to have someone either toss or kick a ball to you and you can practice ‘trapping the ball’ Trapping refers to gaining control of the ball from the air with your body.

TIPS ON CHOOSING A BASEBALL GLOVE

A baseball glove is the player’s best friend in the field. With the correct glove, you can field more balls and get the ball out of the glove easily for a quick throw. It is important to choose the right style, size and glove type so that perform your best on the field.

There are different types of gloves available for different fielding positions:

  • Catcher: A fingerless mitt, has heavy padding to reduce the sting from the pitcher’s throw and is reinforced to withstand heavy use.
  • First base: Resembles a mitten, but has less padding than a catcher’s mitt. It is longer to help the first base player field throws from infielders and has a shallow pocket to allow the first baseman to retrieve the ball quickly from the mitt.
  • Infield: A five fingered long glove with a shallow pocket. Sizes vary between youths and adults. A softball infielder glove has a deeper pocket to accept the bigger ball. Second basemen need a smaller glove to help make those quick throws and maintain control. Shortstops use something in the middle and third base players need a larger glove.
  • Outfield: Gloves have a deeper pocket to handle balls which are hit high in the air and are longer in length to give as much reach as possible.

It is important to choose the size of the baseball glove based on the position that you most frequently play. Outfielders need larger gloves and should choose one 12.5 inches long or larger. Infielders are better off with smaller gloves to get the ball out quickly. They should choose an 11 to 12.5 inch model.

There are three choices of material you can choose: leather, treated leather and synthetic materials. Leather gloves offer the most durability and comfort. Treated leather is softer and easier to break in. Synthetic material gloves are lighter, less expensive and are a good choice for a younger player.

Try on a variety of styles such as open or closed back, deep or shallow pocket, different webbing and wrist adjustments. It comes down to personal preferences so it is up to you decide which style you are most comfortable with.

At Sportsmart we stock a variety of gloves which you can try on and judge for yourself. You can view our range of baseball gloves online or visit our stores and get advice from our bat ‘n’ ball staff on choosing the right kind of glove for your needs.

HOW TO CHOOSE A BASEBALL BAT

Choosing a bat is one of the more important choices a hitter makes before stepping into the batter’s box. An inch either way or an ounce too heavy can throw off a hitter’s rhythm and sense of timing. We have put together a guide to help you select a baseball bat that will suit your playing needs.

It is important to know your league’s rules. Do you use wood or metal? How big can the barrel of the bat be? Is there a certain ratio between a bat’s weight and its length that must be followed? It is important to check with your coach before purchasing a bat.

Set your budget. Adult bats can range anywhere from $99 to $199 and junior bats start from $39. Technology has allowed manufacturers to turn baseball bats into lightweight trampolines. The micro thin walls of today’s upper end bats produce a trampoline like effect while allowing the hitter to produce more power and speed. The downside of this however is that bats may experience dents in the future.

Pick up and feel the bat in store. There is no scientific method to measure what the right size baseball bat is. There is no spot on your hip where the bat should come up to. It’s a feel more than anything. With practice, you will find out which size is right for you. It is fine to go a little bit longer than what you are normally used to, but as previously said you will determine which size is right for you after playing and practicing with your bat.

Consider the weight. A bat should be light. Bat speed generates power. You must also consider the length as it is equally important. Often young players opt for a long bat because they feel they can’t ‘reach the outside part of the plate’. However a big bat often makes it hard to hit a baseball. You must be comfortable and in control when you enter the batter’s box.

Grip the bottom part of the handle with just one hand. Using your fingers, hold the bat directly in front of you and lift the bat 6-8 times using only your wrist. If you have to bend your arm or elbow in order to lift the bat then it would be in your best interest to select a lighter bat.

Practice. Remember, selecting a bat that fits you is an important step, but practicing with your bat will lead to success on the field.

You can check out our range of baseball bats online or visit our stores to get a feel for our range.

CRICKET COACHING TIPS

Top cricket teams have specialist coaches proficient in batting, bowling or fielding. But at the other end of the scale, a beginning coach will teach all aspects of the game as well as supervise training sessions.

Coaching kids’ cricket is a rewarding experience. For beginners, start with a mix of one on one and group coaching. Focus the energy kids naturally bring to practice and also be patient and flexible. Everyone wants to play, so each session should give all turns at batting, bowling and fielding. But kids must learn correct technique before they can develop. Keep instruction sessions short and follow them up with practice in pairs or small groups.

The best coaches are those who spend time with every player as their team will have mixed ability. Every player deserves good preparation and interesting drills to keep their session involved. For example, for a group of about 12 players, an hour long session should give 10 minutes batting each, in two nets with five bowling.

Batting: With beginners don’t spend too long for example on how to grip the bat, stance and back lift. Kids will be eager to just hit the ball. Start by teaching defensive strokes without a ball, ensuring correct technique. Demonstrate, let them replicate and demonstrate again. Place a ball at their feet and practice swinging through it, hitting smoothly but not hard. Hold the follow through for five seconds. As players progress, correct their back lift and footwork as required in the nets.

Bowling: Begin with basic one stride delivery, side on to the batsman. Teach bringing the arm over high and stiff, above the head. Never allow bowlers to throw the ball, which is illegal. Practice in pairs, bowling gently from stump to stump. Once this is mastered add a few run up steps.

Catching: Begin simply tossing the ball, as players learn to catch with soft hands. Experienced players will enjoy catching the off the bat. Form a semi-circle with a designated top and bottom. Hit the ball as hard as skills allow. Players will prize the top spot, because dropped catches mean starting at the bottom. Later, spread the circle for outfield catching practice and have them practice throwing back over a stump.

Fielding: Bat ground balls to each player. Let them practice getting the body behind the ball, preferably down on one knee and the throwing the ball in over the stump as quickly as possible. Have them gather a rolling ball and throw in, in one motion. Practice sidearm and overarm throwing styles.

SUPER SATURDAY III ON THIS WEEKEND!!

Super Saturday is on again at Sportsmart! You’ll save 20% to 60% off store wide, including clearance items for ONE DAY ONLY!

You’ll save across ALL categories including clothing, footwear, golf, tennis, fitness,

To check out our entire list of special offers, click here.

Get in early THIS SATURDAY 26th NOVEMBER and save! Remember Super Saturday is for one day only; you won’t want to miss out!

No rainchecks lay-by’s and excludes gift cards, stock may vary from store to store.